12 Science-Based Benefits of Meditation

The popularity of meditation is increasing as more people discover its benefits. Meditation is a habitual process of training your mind to focus and redirect your thoughts.

Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.

This article reviews 12 health benefits of meditation.

1. Reduces Stress

Stress reduction is one of the most common reasons people try meditation. One study including over 3,500 adults showed that it lives up to its reputation for stress reduction (1).

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.

In an eight-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress (2).

Another study in nearly 1,300 adults demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress (3).

Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia (4, 5, 6, 7, 8).

2. Controls Anxiety

Less stress translates to less anxiety. For example, an eight-week study of mindfulness meditation helped participants reduce their anxiety.

It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks (9).

Another study followed up with 18 volunteers three years after they had completed an eight-week meditation program. Most volunteers had continued practicing regular meditation and maintained lower anxiety levels over the long term (10). A larger study in 2,466 participants also showed that a variety of different meditation strategies may reduce anxiety levels (11).

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (12). Meditation may also help control job-related anxiety in high-pressure work environments. One study found that a meditation program reduced anxiety in a group of nurses (13).

3. Promotes Emotional Health

Some forms of meditation can also lead to an improved self-image and more positive outlook on life.

Two studies of mindfulness meditation found decreased depression in over 4,600 adults (1, 14).

One study followed 18 volunteers as they practiced meditation over three years. The study found that participants experienced long-term decreases in depression (10).

Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may reduce depression by decreasing these inflammatory chemicals (15).

Another controlled study compared electrical activity between the brains of people who practiced mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism (16).

4. Enhances Self-Awareness

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self. For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (17, 18, 19).

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions (20).

In another study, 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to a control group that had been placed on a wait list for the program (21).

5. Lengthens Attention Span

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, a study looked at the effects of an eight-week mindfulness meditation course and found it improved participants’ ability to reorient and maintain their attention (23). A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer. These workers also remembered details of their tasks better than their peers who did not practice meditation (24).

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention (25). Even meditating for a short period may benefit you. One study found that four days of practicing meditation may be enough to increase attention span (26).

6. May Reduce Age-Related Memory Loss

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts. It improved participants’ ability to perform memory tasks in multiple studies of age-related memory loss (27).

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can also help control stress and improve coping in those caring for family members with dementia (27, 29).

7. Can Generate Kindness

Some types of meditation may particularly increase positive feelings and actions toward yourself and others. Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself. Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies.

Twenty-two studies of this form of meditation have demonstrated its ability to increase peoples’ compassion toward themselves and others (30).

One study of 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced (31).

Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management (32).

These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33).

8. May Help Fight Addictions

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviors (35, 36).

One study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress (37).

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38).

9. Improves Sleep

Nearly half the population will struggle with insomnia at some point.

One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn’t.

Becoming skilled in meditation may help you control or redirect the racing or “runaway” thoughts that often lead to insomnia. Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep.

10. Helps Control Pain

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

For example, one study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through four days of mindfulness meditation training, while others had not. The meditating patients showed increased activity in the brain centers known to control pain. They also reported less sensitivity to pain (40).

One larger study looked at the effects of habitual meditation in 3,500 participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain (1).

An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life (4).

In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

11. Can Decrease Blood Pressure

Meditation can also improve physical health by reducing strain on the heart. Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes.

A study of 996 volunteers found that when they meditated by concentrating on a “silent mantra” — a repeated, non-vocalized word — reduced blood pressure by about five points, on average. This was more effective among older volunteers and those who had higher blood pressure prior to the study (41).

A review concluded that several types of meditation produced similar improvements in blood pressure (42).

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the “fight-or-flight” response that increases alertness in stressful situations (43).

12. You Can Meditate Anywhere

People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

Focused-attention meditation: Concentrates attention on a single object, thought, sound or visualization. It emphasizes ridding your mind of attention and distraction. Meditation may focus on breathing, a mantra or a calming sound.

Open-monitoring meditation: Encourages broadened awareness of all aspects of your environment, train of thought and sense of self. It may include becoming aware of thoughts, feelings or impulses that you might normally try to suppress.

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by UCLA and Head in the Clouds. They’re an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

The Bottom Line

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There’s a great variety of styles too, each with different strengths and benefits.

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

There are many types of meditation techniques with varying effectiveness. A good measure of how effective a meditation technique is, is to look at anxiety, both state & trait anxiety, i.e. the underlying anxiety and that of the moment, both have well established measures for assessment, and anxiety is exactly the opposite of peace and enlightenment. When measuring meditation and anxiety, there are some meditation techniques that offer less anxiety reduction than progressive muscle relaxation or control groups, so you are sometimes aggravating anxiety with these techniques; whereas other techniques are shown to significantly, and increasingly with time reduce both types of anxiety.

So with such a range of outcomes from meditation techniques, I would suggest that it is not helpful to be so vague about which techniques do offer useful outcomes, by doing so you are allowing promotors of unsubstantiated and ineffective techniques to falsely claim that the poor technique they are offering offers the same benefits as the very effective techniques. This is somewhat like claiming that the East German Trabant can get to 60 miles an hour in about 3 seconds, because the Tesla Model S sports version Ludicrous Mode can do so; that Tesla is a car, and so is the Trabant, so the Trabant must able to get to 60mph in about 3 seconds because they are both cars. Whereas in reality the Trabant might get to 60mph w